Pregnancy is one of those extraordinary life chapters when everyone suddenly becomes an expert. Friends, family, coworkers—even that friendly stranger in the grocery store—feel compelled to offer advice, warnings, and old wives’ tales. While most of these comments are shared with good intentions, they can lead to confusion, worry, or even guilt for expectant mothers. The challenge is that some pregnancy myths have been passed down for so long they feel like truth, even when modern medical science tells a different story.
One of the most commonly repeated myths is that pregnant women are “eating for two.” While it’s true that growing a baby requires more nutrients, the idea that a pregnant woman needs to double her food intake is misleading. A nutritionist once told me about a patient who gained excessive weight in her second trimester because her grandmother insisted she have second helpings at every meal. When they worked together to create a balanced pregnancy meal plan—including healthy fats, protein, leafy greens, and prenatal vitamins—her energy improved, and she felt more in control. The truth is, most women only need a few hundred extra calories in the later stages of pregnancy, and quality matters more than quantity 🥗.
Another enduring myth is that carrying high means a girl, and carrying low means a boy. This one pops up in nearly every baby shower conversation, often delivered with great confidence. But obstetricians explain that the position of the baby bump is influenced more by the mother’s body type, muscle tone, and the baby’s positioning than by gender. A friend of mine shared how strangers confidently guessed she was having a girl based on her bump, only for her ultrasound to reveal a boy. She laughed it off, but it illustrates how these casual predictions can sometimes steer people into false assumptions.
A related misconception surrounds the idea that heartburn during pregnancy means your baby will be born with a full head of hair. It sounds absurd, yet it’s surprisingly common in casual chats between moms. In truth, heartburn in pregnancy is usually the result of hormonal changes and pressure from the growing uterus on the stomach. However, a small 2006 study did find a modest correlation between more heartburn and babies with more hair, likely due to hormonal factors. Still, as one mother told me with a smile, she had severe heartburn and her daughter was as bald as a potato. These stories are funny in hindsight, but they show how myths mix real symptoms with imaginative conclusions.
One of the more stressful myths is that flying during pregnancy is dangerous. Many women fear that being on an airplane will somehow harm the baby or cause miscarriage. This can lead to missed work trips, canceled family vacations, or unnecessary anxiety. In most cases, flying is perfectly safe during the second trimester, and many airlines allow pregnant women to travel up to 36 weeks. An obstetrician once reassured a nervous patient planning to attend her sister’s wedding across the country by providing medical clearance and tips for hydration and mobility. The woman attended the wedding, flew home safely, and gave birth to a healthy baby weeks later. It’s always wise to check with a healthcare provider, especially for high-risk pregnancies, but modern prenatal care makes travel much more accessible.
The idea that pregnant women should avoid exercise altogether is another outdated belief that still lingers. Years ago, rest was the standard prescription, but now we know that moderate, regular physical activity offers tremendous benefits. Improved mood, better sleep, reduced risk of gestational diabetes, and enhanced stamina for labor are just a few. A yoga instructor I spoke to said her prenatal class is filled with women who feel more connected to their bodies and their babies through gentle movement. One woman even credited prenatal swimming sessions for helping her manage back pain and stay energized. Of course, high-impact or risky sports should be avoided, but walking, stretching, and pregnancy-safe workouts are encouraged in most cases 🧘♀️.
Another myth with surprisingly deep roots is the belief that if you have morning sickness, it’s a sign of a healthy pregnancy. While it’s true that hormonal changes often cause nausea, its presence or absence doesn’t predict the pregnancy’s outcome. I remember a woman who was devastated when her nausea subsided suddenly around week 10. She feared it meant something had gone wrong, only to find out at her appointment that everything was progressing normally. On the flip side, another mom was hospitalized for hyperemesis gravidarum, a severe form of morning sickness, yet delivered a perfectly healthy baby girl. Symptoms vary widely, and comparing experiences often does more harm than good.
The belief that pregnant women must sleep exclusively on their left side often causes anxiety as well. While left-side sleeping is generally recommended to improve blood flow, especially in the later months, many experts agree that comfort and rest are the ultimate goals. One mom told me how she woke up panicked in the middle of the night for rolling onto her back, only to be comforted by her midwife, who reminded her that brief position changes are not dangerous. The advice is meant as guidance, not a rule to lose sleep over—literally.
There’s also the myth that pregnancy makes you glow with beauty and energy throughout. For some women, the hormonal boost and increased blood flow do create a noticeable glow, but for others, pregnancy brings acne, fatigue, and more swollen ankles than glamour. A colleague once joked that her “pregnancy glow” was just sweat from constantly being overheated. She found comfort in the honest conversations with other moms who admitted to feeling puffy, emotional, and not at all radiant. These shared stories offer relief from unrealistic expectations and help normalize the very real physical toll of growing a human.
Even dietary restrictions are subject to myths, especially around seafood. Some people believe pregnant women should avoid all fish, while others think sushi is completely off-limits. In reality, low-mercury fish like salmon are encouraged because they’re rich in omega-3 fatty acids, which support brain development. As for sushi, many OBs advise skipping raw fish from questionable sources but approve of high-quality, fresh options in moderation. One pregnant woman I met had her doctor review her favorite sushi restaurant’s health record and got the green light to enjoy her favorite rolls again. With the right information, food choices become less about fear and more about balance 🍣.
The idea that you should never dye your hair, paint your nails, or enjoy a cup of coffee while pregnant also persists. While caution is important, studies have shown that occasional hair treatments using well-ventilated products and moderate caffeine intake (usually under 200mg a day) are generally safe. A stylist shared how she shifted to ammonia-free products and took extra care with ventilation during appointments for expectant clients. With thoughtful adjustments, women don’t have to give up every part of their normal routine.
Ultimately, the experience of pregnancy is deeply personal, layered with emotions, expectations, and countless moments of decision-making. Amid the sea of well-meaning advice and persistent myths, truth often lies in listening to your body, staying informed, and building a trusting relationship with your healthcare provider. Whether it’s choosing your maternity care plan, navigating prenatal insurance options, or deciding on birth preferences, the journey is shaped by knowledge and support—not superstition. And somewhere along the way, you learn to smile at the myths, knowing you’re crafting your own story with clarity, care, and a growing sense of strength 🌼.
